2015 JOS Week 3 Bike
Kicking off Week 3! Just a little more Z4 to the intervals this week on Tues, but Saturday remains the same as Week 2. INT folks have 2x10' Tuesday, 7 x 1.5' VO2 Thurs then 2 x 10' Z4 + 2 x 15' Z3.
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Did my Sunday run early yesterday and maximized my recovery since then knowing I was going to do this. Got a big day at work tomorrow so this is worth the risk. I'm a big believer in sticking to the plan but this wasn't that big of a risk since I saw that I could get plenty of recovery between yesterday's AM run and today's PM bike.
2x 12' (4') @ 1.0 and 1.02
1x 18' @ .86
No HR data b/c I've been working that strap so hard it's rubbing me raw. Gonna take a couple of weeks off from the HR strap.Otherwise, felt good on the wko. Won't make a habit of training on OFF days. However, circumstance made this an ez call. Will know more by Sat or Sunday.
No run today, will keep that on for tomorrow.
Go Get It!
Chris....wellllllll.....look who overshot that Z3 interval time!
Today's workout went outside due to a day off and some beautiful weather. 1:25 total ride with 2x10 @ 1.0 and 18 at ~0.85. Felt great. For all those stuck on a trainer, here are some pics of my pain cave
Here's another, representing!
2x8'@ 1.02 & 1.03
Happy to have hit my intervals and add 22' of tempo including the official warm up.
Today's workout was a brick for me, I used the Official WU on TrainerRoad and have found that to be very helpful prepping for the MS.
So 25 min WU then:
2x8' at 1.00
1x12' at 1.00
Total time on trainer = 1:25 min
Then 20 min run including 6 x 30" strides
It must be the EN training, because never in my life have I felt great at the end of a run...the last few workouts I have felt my strongest after the strides. I am not saying the workouts are not hard...they are...my legs are feeeeeeling it...but usually I am gasping for air at then end of a run...now, not so much.
Bike done as 2x12 at 1.0x. Only 5' of Z3 work to round out the hour.
Great work everyone!
http://tpks.ws/45dt
Nice work everyone!
Got a late start tonight so did the Express version. 2 x 10' @ 1.00 and 1.02IF. 38 mins total, 10miles even. Started the run but my stomach wasn't feeling great so I bailed. Hoping my running legs will show up for the run tomorrow....
Did the WKO as a brick easy run after the prescribed 60" on the bike. Hit the zones but was more difficult than last week, Yes the out season is here!
Got the 2x10' done at 1.01, and the 15' at 0.85 done. Hurt a little more than last week, but HR was not as high. So far so good....
http://home.trainingpeaks.com/athlete/workout/5BTTRNGL5YD5NHRIKUFYG6GTHA
Chris...just kidding with you! Agree that some extra Z3/ABP time on the bike is probably harmless.
Skipped the 15 min and run due to sick husband....wanted to also end on a good feeling. These 2 intervals were much better than the weekend ones - prob fresh legs syndrome since I ran on Saturday and did bike on Sunday.
I had beautiful weather here but choose to do the spin wko's on the trainer-I hate traffic.
I had a long night on call Monday-bed at 4am. The reward was day off post call. So, after 5 hour sleep-coffee and suduko, then had time to do whole wko
60' spin with 2x 10' @1.05 and -1x12' @.88.
Then the run outside (that I do year round outside).
As for Monday swim/core-I got to pool in am for my swim drill progression (a hybrid of what is in swim e book). I don't do volume or speed work, but use OS to focus on form as I am a 'rock' in the water. No time for core so did it today after the bike/run
I have been having issues with a virus that won't quit. Nothing major, just makes me very tired after the weekends, I take Monday off on purpose and Tuesday I am just wiped, can't do it, so take a rest day, wake up wednesday and have a failure to achieve the targeted intervals of the day (2x15 last week & 2x20 today) but then do my VO2 fine later in the week and then do a great set of the prescribed intervals on Saturday above FTP.... so hopefully saturday I will do the 2x20s fine, today i got 1x15 & 1x10
Saturday's good 2x15 http://connect.garmin.com/modern/activity/675573513
Today's failed 2x20 http://connect.garmin.com/modern/activity/679005234
Sling off, but shoulder in some pain from PT, working up to the right runs starting today..
You'll know you got to me if I get real quiet
Scott - maybe the tiredness is a reflection of the on-going healing process. Your body is devoting a LOT of energy to things you can not see - remodeling and repairing the damage done by surgery. 95% of the people I would do surgery on were amazed and a bit bothered by how TIRED they would feel up to 6-8 weeks after what they thought was going to be a simple surgery. It doesn't seem fair, but that's the way it works. I spent an entire year - 2012 - dealing with that as a result of five seemingly very minor surgeries during the first half of the year. I never did achieve in 2012 the form and fitness you saw in me in Sept-Nov 2011.
Question though for those of you with trainers that work in ERG mode. So over the last few workouts even after calibration my Computrainer tends to fluctuate a bit (couple percent) on where my power meter says I am for ERG mode. So on this workout I targeted 230 watts, but ERG mode put me at 225. I have had others that it was set to 230 but pushed to do 235 or were spot on. While I don't mind the extra push, and spot on, I want to make sure I do the right workout. So my question is what do you do in these circumstances? Do you just manually adjust your ERG mode to hit the high end of the target or do you just let it slide since you are within the training zone?
Part of it may just be mental for me, I like seeing trainerroad pop up I hit my number or exceeded my target, which wont happen when the powermeter number is different then the trainer no matter how I adjust the ERG.
I think Chris was suggesting that you outdoor pain cage looks more like the attached